Alright, the weekend is right around the corner. You all have been kicking butt all week. Keep grinding, stay motivated, and lets finish the week out strong!!

Workout of the Day:

1) Coach Led Warm-up

2) Take 15-20 Minutes to find a heavy set of 5 Hang Power Cleans

3) 5 Rounds for time of
5 Hang Power cleans Using 85% of todays heaviest
200m Run
5 Hang Power Cleans using 85% of todays heaviest
200m Row

Notes: If the class is bigger than the number of rowers then start half the class on the first 5 hang power cleans and the other half on the second 5 hang power cleans.

4) Mobility/Stretching

Competition Programming:

1) Find a 3RM Power Clean

2) 5x2 Power Cleans using 90% of above

3) 3x3 Clean pulls using 110% of your 1RM

4) “GI Jane”
For time complete 100 Burpee Pull-ups

5) Mobility/Stretching